Recuperation & Muscle Growth Between Workouts

Growth is strange, but has been figured-out. Muscles are broken-down inside the gym, and they grow back bigger and stronger while recuperating outside of the gym. Many bodybuilders, weightlifters, and fitness enthusiasts know and understand this. Still, most are baffled. I am Jimmy Hall, once one of those people.

Fortunately, modern science has a few answers now, as does a century of weightlifting documentation and common knowledge regarding muscle growth. The hard truth is that the actual act of working-out probably accounts for less than half (50%) of overall muscular development for most weightlifters, and no more than 35% of the day-to-day success achieved by competitive bodybuilders (where body composition and fat-loss each are more crucial).

The specific question to be answered for weightlifters is "How do lifters best facilitate this growth and recovery outside the gym, like they actively do while working hard in the gym?" (We want to control everything, don't ya know?)

The answer is that a great diet slightly overweighted with Protein, supplementation, a good supply of water, precise nutrient-timing, and both deep sleep (and ideally some extra nap time) are needed. 

Yes, common sense dictates that a diet of more Protein, less fat, and a moderate amount of Carbohydrates for energy are required for good body composition and muscle growth. Muscles are exercised with workouts fueled by Carbs, grown by Protein, and rehabilitated by rest. But, there is much more to the process.

In a nutshell, many ( 5 or 6) small Protein-packed meals should be eaten each day, and water/good fluids should be taken-in every couple of hours at least. Contrary to popular belief, some Carbs are also needed, as well. Energy is important, and Carbs also help in other ways. Aim for 3/4g of protein per pound of body weight/day, and 1g/pound if you are an advanced lifter. MAKE SURE YOU DRINK A LOT OF WATER WITH HIGHER INPUTS OF PROTEIN/Creatine.

A moderately-sized meal with a lot of Carbs should be eaten 60-75 minutes before working-out; Carbs and limited Proteins/aminos should ideally be taken during the workout, and a dose of 30-40 grams of quickly digestible Protein (shake) and also a spoonful of Creatine and a couple of Glutamine tablets WITHIN 30 minutes of completing the workout. (If no carbs are taken during the workout, they must be taken with the protein afterwards. Protein + Carbs together cause protein to be utilized 30% better by muscles.) Vitamins A, C, and E are also needed right after workout completion, since they aid in muscle recovery.

So, at least take Carbs before the workout (hopefully during), and consume Protein, Creatine, and Glutamine immediately afterwards, and then more Protein (25-35g) in some form (meals or shakes, etc) in 3-hour intervals the rest of the day/night (between workouts). 

At bedtime, a couple of spoonfuls of peanut butter or maybe a little cheese should be taken-in just to wart-off any slight muscle/protein cannibalization that may occur during the latter hours of sleep. (BCAA Amino tablets serve the same function.) Always drink water at bedtime and upon waking-up.

Now, what about this sleep? It should be hearty, and for at least 7 1/2 hours, with a supplemental 30-45 minute nap sometime during the day. Get 8 1/2 hours if no nap can be taken. A body needs rest for growth, period. This also means conserving energy and eliminating much other activity requiring use of the muscles last worked-out. Let them recover!

Best wishes, this plan does work. I am Jimmy Hall/MS/BBA (404-580-1501), and I write Business Plans, Resumes, and Web Content, among other items. I am also a fitness fanatic, or try to be....